Gillian smashing out WOD #2 at Body MFor those coming into the 10.30am session at CFP
Strength
Squat Cleans
5-3-1
First working set @ 75% of 1rm x 5reps
Second @ 85% of 1rm x 3reps
Third @ 95% of 1rm x 1+ reps
WOD 21-15-9
Pullups
KB Swings 24/16kg
(Perform one full ladder run between every rep exchange)
Post loads/time to comments
Squat Cleans
ReplyDelete5 @ 50kg
3 @ 60kg
1 @ 70kg A bit more like a power clean with a front squat attached.
Wod: 8:14 28kg Kb
5rm @75% 47kg
ReplyDelete3rm @85% 49kg
1rm @95% 52.5kg
Happy with this effort this morning
WOD r`xd scaled up swing to 20KG 8:36
Great work everyone this morning, Jordan , Dan and Courtney smashed it. WELL DONE !!
Gracias for the class HC
Adios
good WOD HC :D
ReplyDeletegreat work everyone!!! Dan u did awesome today definitely and eye opener with ur efforts :)
WOD RXD scaled up to 20KG felt really strong with the swings
8:05
really enjoyed this WOD!!!!
Really wanted to come in today for the WOD, but my back and legs were way too sore after yesterday, so I went for a walk instead.
ReplyDeleteWent down to the box with every intention of doing this WOD- worked through 5 and 3 RM strength squat cleans- but I didn't do the WOD my back was still sore after the games day on Sunday, even though I foamed rolled out my back. Would have really liked to have done this WOD looked like a good one!
ReplyDeleteThanks HC for giving up your day off for us crazy individuals!!
ReplyDeleteSquat Clean
5 @ 35k
3 @ 40k
1 @ 42k not smooth clean then squat more like it
Also Gillian go safe out there see you soon
ReplyDelete